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  1. #6421
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday December 2, 2021 Chest, Tri, Delts

    6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Che’s Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    13,13,11,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    13-12-10 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,6 x 45
    DB Bent-Over Lateral
    12,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6422
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 3, 2021 - Legs

    Sleep 6.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    15,14 x 55
    Nautilus Lying Leg Curl
    14,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    12,12,11,11 x 225 -

    Landmine Front Squat Thrusts -
    16,14 x 55

    CALVES —
    -----
    Standing Calf
    17,17,14 x 20

    Seated Calf - SKIPPED
    13,11 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6423
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday December 5, 2021 - Back and Biceps

    Slept 7 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,16,14 x 110 -
    T-Bar Rows (Landmine)
    15,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    15,14,12 x 75 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    17 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6424
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday December 6, 2021 Chest, Tri, Delts

    6+1=7 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Che’s Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    13,13,11,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-11 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,6 x 45
    DB Bent-Over Lateral
    12,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6425
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday December 7, 2021 - Legs

    Sleep 5+1=6 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    15,14 x 55
    Nautilus Lying Leg Curl
    15,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    13,12,11,11 x 225 -

    Landmine Front Squat Thrusts -
    16,14 x 55

    CALVES —
    -----
    Standing Calf
    18,17,14 x 20

    Seated Calf - SKIPPED
    13,11 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6426
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday December 8, 2021 - Back and Biceps

    Slept 6 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    17,16,14 x 110 -
    T-Bar Rows (Landmine)
    15,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    11,11,10 x 80 - UP 5
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    17 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6427
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday December 9, 2021 Chest, Tri, Delts

    7 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Che’s Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    13,13,11,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-11 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6428
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 10, 2021 - Legs

    Sleep 6.8 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    15,14 x 55
    Nautilus Lying Leg Curl
    15,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    14,14,13,11 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    18,17,14 x 20

    Seated Calf - not SKIPPED
    13,11 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6429
    Registered User falcont00's Avatar
    Join Date: Dec 2021
    Age: 52
    Posts: 2
    Rep Power: 0
    falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100) falcont00 is not very well liked. (-100)
    falcont00 is offline
    Originally Posted by kconnell View Post
    Thursday December 2, 2021 Chest, Tri, Delts

    6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Che’s Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    13,13,11,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    13-12-10 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,6 x 45
    DB Bent-Over Lateral
    12,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    thanks
    Reply With Quote

  10. #6430
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday December 13, 2021 Chest, Tri, Delts

    3+3.5=6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    13,13,12,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-11 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    Last edited by kconnell; 12-14-2021 at 07:25 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6431
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday December 14, 2021 - Legs

    Sleep 2+4=6 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    16,14 x 55
    Nautilus Lying Leg Curl
    15,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    15,15,14,12 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    18,18,15 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6432
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday December 15, 2021 - Back and Biceps

    Slept 5.5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    17,17,15 x 110 -
    T-Bar Rows (Landmine)
    15,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    13,12,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    17 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6433
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday December 16, 2021 Chest, Tri, Delts

    5+3=8 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    14,13,12,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-11 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6434
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 17, 2021 - Legs

    Sleep 6 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    16,15 x 55
    Nautilus Lying Leg Curl
    15,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    16,15,14,14 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    19,18,15 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6435
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday December 18, 2021 - Back and Biceps

    Slept 1.5+3.5=5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    18,17,16 x 110 - UP next
    T-Bar Rows (Landmine)
    15,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,12,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    18 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6436
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday December 20, 2021 Chest, Tri, Delts

    5.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    14,13,12,10 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-11 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,11,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6437
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday December 21, 2021 - Legs

    Sleep 7 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    16,15 x 55
    Nautilus Lying Leg Curl
    15,13 x 70

    QUADRICEPS
    -----
    Hack Squat
    16,16,15,14 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    19,18,15 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6438
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday December 22, 2021 - Back and Biceps

    Slept 4.5+3=7.5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    115,14,11 x 115 - UP 5
    T-Bar Rows (Landmine)
    16,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    18 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6439
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday December 24, 2021 Chest, Tri, Delts

    6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    14,14,12,11 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,12,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6440
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 24, 2021 - Legs

    Sleep 7 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    16,15 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    16,17,16,14 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    19,18,15 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6441
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Christmas, 2021 - Back and Biceps

    Slept 3.5+2.5 =6 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    15,14,13 x 115 -
    T-Bar Rows (Landmine)
    16,14,13 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6442
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday December 27, 2021 Chest, Tri, Delts

    6.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    15,14,12,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-12-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-13-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,12,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6443
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday December 28, 2021 - Legs

    Sleep 7 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    16,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    17,18,16,16 x 225 -

    Landmine Front Squat Thrusts -
    16,15 x 55

    CALVES —
    -----
    Standing Calf
    19,18,15 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #6444
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    December 29, 2021 - Back and Biceps

    Slept 6 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,14,13 x 115 -
    T-Bar Rows (Landmine)
    16,14,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6445
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday December 30, 2021 Chest, Tri, Delts

    7.5 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    15,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    14-13-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,12,10 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6446
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 31, 2021 - Legs

    Sleep 5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    17,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    17,18,17,16 x 225 -

    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    19,18,16 x 20

    Seated Calf - not SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6447
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Goodbye 2021
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6448
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 3, 2022 - Back and Biceps

    Slept 7.5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    16,15,13 x 115 -
    T-Bar Rows (Landmine)
    16,14,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,11 x 80 -
    DB Concentration Curl (Sup)
    12-11 x 25 (non-stop)


    Farmers Walk - SKIP FOR NOW
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    19 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6449
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 4, 2022 Chest, Tri, Delts

    7 hours sleep.

    Rotator Cuff Exercises -

    SKIP every other time
    CHEST - Inner Chest -SKIPPED
    V-Bar Smith Chest Press
    7 x 95

    TRICEPS -
    Cable Rope Skullcrushers
    15,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-11 x 25 (Non-Stop)

    SHOULDERS -
    1-Arm Landmine Press
    15-14-12 x 10 (plus bar) non-stop
    Kneeling Low/Cable Rope V-Raise
    9,8,7 x 45
    DB Bent-Over Lateral
    13,12,11 x 25 (head on bench)

    --
    D.A.R.D. - optional
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #6450
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,225
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday January 5, 2022 - Legs

    Sleep 5+2+0.5=7.5 hours.


    HAMSTRINGS
    -----
    2 seconds peak
    Landmine SLD - V-Bar
    17,16 x 55
    Nautilus Lying Leg Curl
    15,14 x 70

    QUADRICEPS
    -----
    Hack Squat
    18,18,18,16 x 225 -

    SKIPPED
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    14,10,10 x 65 - UP 45

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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